How many miles can I run without losing muscle mass?

Asked by: Tammy Cartwright

In general, 20 miles/week (3miles isn’t considered long distance) won’t cause significant (if any) muscle mass loss, as long as your caloric intake isn’t too low. I would say if you’re not running to train for a race but to burn fat, consider HIIT . I suggest sprint intervals for HIIT.

Can you run without losing muscle mass?

Yes, significantly stepping up a running regime, without adequately fuelling your body through food or doing any complementary training, may indeed burn so much energy that you drop muscle as well as fat.

How long can you run without losing muscle?

Athletes typically lose less overall muscle strength during a break than nonathletes. In general, you can take up to three or four weeks off without seeing a noticeable drop in your strength performance.

Does running a mile make you lose muscle?

These results suggest that high intensity, short duration running builds leg muscles, while long distance running causes significant muscle damage, inhibiting muscle growth. High intensity, short duration running like sprinting may build muscle, while long distance running may inhibit it.

How much should I run to avoid muscle loss?

To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week.

Can I run and still build muscle?

Running does build muscle as long as you are constantly challenging yourself. Running primarily builds muscles in the lower body like your glutes, quads, and hamstrings. To build muscle while running, be sure to fuel yourself with carbohydrates and proteins both before and after your workout.

Should I run if I’m trying to build muscle?

You can absolutely run even if you’re trying to build muscle. Your biggest decision will be which exercise to do first on any given day and what you want to get out of the activity — strength or muscular endurance.

Will I lose muscle if I do cardio?

Yes, cardio can burn muscle but only if you’re not doing enough weight training or supplementing your workouts with a nutritious diet. Cardio doesn’t automatically burn your muscle.

Can too much cardio cause muscle loss?

While cardio definitely has its place in our day-to-day lives no matter what fitness disciple we train in, doing too much can affect muscle growth. If you have an overload of cardio in your routine and you’re not fueling your body, then the body may turn to break down muscle tissue during your sessions.

How much cardio is too much for building muscle?

The bottom line is cardio can actually improve your gains if you don’t overdo it. For best results don’t do more than three, 30-minute cardio workouts each week. Never do them before you lift.

How do I do cardio without losing muscle?

Go for a strong, brisk walk on an incline on a treadmill, a light run, or bike for 20-30 minutes. Follow with a mobility-focused workout. BONUS: Add cardio into your strength routine by doing sprints after your warmup before you hit the weights.